Heart-Healthy Classic Tuna Sub
Discover a wholesome twist on a beloved favorite with the Heart-Healthy Classic Tuna Sub, a quick and satisfying recipe perfect for busy days or light lunches. Packed with protein-rich canned tuna and creamy plain Greek yogurt, this sub boasts a flavorful blend of finely chopped celery, red onion, parsley, and tangy Dijon mustard, all seasoned to perfection with lemon juice, salt, and freshly ground black pepper. Nestled in whole grain sub rolls, the filling is complemented by fresh spinach leaves and juicy tomato slices, making it as nourishing as it is delicious. With just 15 minutes of prep time and no cooking required, this recipe is ideal for heart-conscious eaters seeking a nutritious and easy-to-assemble meal. Perfect for meal prep or a midday boost, these wholesome tuna subs deliver balanced flavor and vibrant health benefits all in every bite!
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Recipe Information
Ingredients
- 2 Whole grain sub rolls
- 1 can (5 oz) Canned tuna in water, drained
- 3 tablespoons Greek yogurt, plain
- 1 stalk Celery, finely chopped
- 2 tablespoons Red onion, finely diced
- 1 teaspoon Dijon mustard
- 1 teaspoon Lemon juice
- 1 tablespoon Fresh parsley, chopped
- 1 cup Fresh spinach leaves
- 1 Tomato, sliced
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
Instructions
Begin by preparing the tuna filling. In a medium-sized bowl, combine the drained tuna, plain Greek yogurt, finely chopped celery, diced red onion, Dijon mustard, lemon juice, and chopped fresh parsley.
Gently mix all the ingredients until well incorporated. Season the mixture with salt and freshly ground black pepper to taste.
Slice the whole grain sub rolls lengthwise, but do not slice all the way through. This helps keep the filling in place.
Open the rolls and evenly layer fresh spinach leaves on the bottom part of each roll.
Divide the tuna mixture between the two rolls, spooning it over the spinach layer without overstuffing.
Add slices of tomato on top of the tuna mixture, adjusting the quantity to your liking. Close the sub rolls.
Serve the heart-healthy tuna subs immediately for the freshest taste. Enjoy!
Nutrition Facts
Calories |
1081 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.8 g | 28% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 1893 mg | 82% | |
| Total Carbohydrate | 125.6 g | 46% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 40.6 g | ||
| Protein | 98.7 g | 197% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 951 mg | 73% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1844 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
